With our meal plans 70% vegetable and fruits we are starting to get just a little bored with same selections over and over. Usually consisting of green beans, snap peas, grape tomatoes, celery, baby carrots, brussel sprouts, and baby bell peppers or peas; and the fruit mainly apples, grapefruit, bananas, and cantaloupe. Getting ready to shop this past weekend, I decided to look and see what the most nutritious vegetables and fruits are and then give us a change of pace.
Most Nutritious Vegetables
High in nutrients-these vegetables are pretty much nutrient powerhouses.
Endive, 1 head raw (15.9g fiber!
Collards, 1 cup boiled
Kale, raw 1 cup chopped
Escarole, 1 cup cooked
Artichoke, 1 cup, globe (French), cooked
Broccoli, 1 cup cooked
Spinach, 1/5 cup cooked
Turnip Greens, 1 cup chopped
Squash, 1 cup, summer, cooked, from fresh
Green Beans, 1 cup, snap, green, cooked
Cauliflower, 1 cup cooked
Asparagus, 1/2 cup cooked
Mushrooms, 1 cup raw
Green Beans, snap, cooked, 1 cup steamed
Most Nutritious Fruits & berries (and lowest in carbs)
Acerola, raw, 1 cup
Guava, 1 fruit, raw
Cantaloupe, 1 cup raw
Blackberries, 1 cup raw
Raspberries 1 cup raw
Boysenberries 1 cup raw
Dewberries 1 cup raw
Gooseberries, 1 cup raw
Strawberries, 1 cup
Kiwi, 1 fruit
The only fruit on the list that I had no idea what it was is Acerola ---also known as the Barbados cherry,and Amazon Cherry is a shrub that contains small red fruits, 1/2" ro 1" in diameter. These tangy fruits are loaded with vitamin C, containing 1000-2000 mg per gram in ripe fruit (potentially even more in almost ripe fruits). Acerola is often used in beverages for flavor and to boost vitamin C. Acerola is grown throughout south and central America, and has been harvested in the US as a source of vitamin C (in Florida). Now I just to find out where to buy some and try it.
Here are a couple of great websites I use to calculate recipes and find the nutritional data on foods.
Calorie Count: Free Nutrition Data on More Than 200,000 Foods
Welcome to SparkRecipes, amoung other things they have a recipe calculator that gives you the calories, fat, and nutrition info; all you do is enter the ingredients.